On the Ducan diet, attack is the most important step. It is with her that the whole process of weight loss begins. This is also the most difficult stage, at which the usual carbohydrate meal is replaced with a protein one.
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Features and rules of the Dukan diet
The popular protein diet was developed over three decades ago. But she gained special fame all over the world over the past decade.
The main principle of this unique nutrition system is the replacement of carbohydrate foods with protein. If losing weight does everything right, as a result, the process of burning fat deposits accumulated over many years will quickly start. A feature of such a diet is the ability to eat nutritious nutritious (but low-calorie!) Meals in the desired amount. Therefore, a man or woman will not suffer from hunger throughout the entire process of weight loss.
It is very important in the diet process to use only permitted foods and dishes from them. As already noted above, its most difficult and important period is the first. During the attack, the metabolism is accelerated. Carbohydrates cease to enter the body, which means that energy reserves are replenished from body fat.
At the next important stage, exclusively days with protein nutrition and protein-vegetable alternate. This period is easier, but many participants in the process cannot complete it because of the length. It is sometimes necessary to adhere to such a power system up to six months - until the cherished figure appears on the scales.
Further, the last two periods follow, which consolidate the result and return the person to the usual diet.At the same time, regular consumption of oat bran, a reduction in sweets, smoked meats, pastries in the diet and regular physical activity remains mandatory.
What is the essence of the “Attack” phase?
Stage 1 of the Ducan diet is especially important. Moreover, it is the shortest. Depending on the initial parameters of a losing weight person, it lasts from 2 to 7 days. Even these few days are not easy to overcome. To man have to completely eliminate carbohydrates from your menu. They are replaced by low-fat protein products. Proteins become the basis of the diet. At the attack you can’t add even fruits and vegetables to them. Having “lost” carbohydrates, the body begins to receive energy from body fat. All this leads to rapid weight loss.
Pierre Ducan himself claims that it is impossible to recover from the “right” proteins. Therefore, they can safely be eaten in any quantity. Of course, for this purpose you need to choose not fatty foods and, for example, do not fry them, but boil and bake.
It must be remembered that a large amount of protein food in the diet significantly increases the burden on the kidneys. Therefore, you must strictly observe the correct drinking regimen. Be sure to drink plenty of water daily.
At the first stage of the diet, losing weight gets used to strict restrictions. Therefore, further phases are less difficult for him.
Allowed and Prohibited Products
Having already studied the allowed products at the first stage of the diet, you will be able to understand that you definitely will not have to starve. Allowed to choose any of 72 options. These products can be combined with each other in a variety of recipes, preparing tasty and satisfying treats.
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It is allowed to eat horse meat, rabbit meat, veal, low-fat ham from meat. The selection of permitted fish and seafood is especially great. This is herring, and cod, and hake, and even fat mackerel, shrimp, crab, squid, crab meat / sticks. Ostrich meat, quail, chicken and turkey help diversify the diet. Tofu and other low-fat cheeses, cottage cheese of low fat content, seitan, garlic and onions (instead of spices, for example, to fish), kidneys and tongue are also added to it. From eggs it is better to finish only squirrels. The latter are allowed to eat in any quantity.
You can drink not only water and tea / coffee drinks, but also herbal infusions, soda "zero" (without sugar and calories), homemade protein shakes without carbohydrates in the composition.
Be sure to eat 1.5 tbsp daily. tablespoons of bran. It is best to choose oatmeal.
Instead of salt, you can cook with mustard, fresh / dried herbs, lemon, cardamom, soy sauce. It is allowed to add a small amount of tomato paste and paraffin oil to the dishes.
There should be no fat in the menu of the first stage. For example, paraffin oil is selected only as an addition to stew. You can use no more than 1 coffee spoon of this product per day.
Mushrooms, cereals, any flour treats, fruits and vegetables, lamb, pork, all kinds of nuts, sweets, ketchup, sauces (especially mayonnaise) are strictly prohibited in the attack.
Phase "Attack" of the Ducan diet: 7-day menu
The 7-day attack menu can be made up for yourself on the basis of the rules described above. If this does not work out, you just need to use the scheme already drawn up by experienced nutritionists. Of course, at will, you can make changes and additions to it.
Approximate correct menu:
1 day:
- a pair of fried eggs without butter with cottage cheese without raisins, dried fruits and other similar additives for breakfast;
- chicken for lunch;
- boiled fish with tea for dinner;
- bran and kefir as snacks.
2 day:
- omelet with milk;
- chicken stock with herbs;
- boiled horse meat / veal;
- bran and kefir.
3 day:
- boiled eggs, coffee without sugar and other sweeteners;
- cutlets of permitted fish varieties;
- assorted seafood;
- bran and yogurt.
4th day:
- braised zucchini with unsweetened herbal broth;
- an ear with pieces of allowed fish; chicken breast;
- grilled shrimp;
- bran and unsweetened coffee.
5 day:
- scrambled eggs with any permitted drink;
- chicken with greens and tomato paste;
- boiled horse meat;
- bran and any non-fat sour-milk product.
6 day
- low-fat cottage cheese;
- baked seafood;
- braised red fish;
- bran and sour-milk drink with low fat content.
7 day
- omelet with a savory drink to taste;
- boiled liver with dry herbs;
- chicken in any form;
- bran with a sour-milk drink.
The most common recipes
Many successful recipes have been developed for the attack phase today. A thinner will only have to choose among them the most suitable to his taste.
Meat soup
Ingredients:
- minced veal - 200 - 230 g;
- boiled egg - 1.5 pcs.;
- raw egg - 1 pc.;
- purified water - 850 ml;
- greenery.
Cooking:
- Stuff the minced meat again in a blender, or use a meat grinder to grind it. Then the meat will be especially tender.
- Add greens and any spices to the minced meat. You can salt the meat, but only in a minimal amount.
- Drive the contents of the raw egg into the mass. Mix well with your hands. Beat off the table.
- Blind out the meatball mass.
- Boil water in a saucepan. Send meat balls into it. Boil a little less than half an hour.
- Pour boiled eggs and greens into the treat.
Cook the dish for another couple of minutes and serve for dinner.
Attack phase bread
Ingredients:
- low-fat cottage cheese - 3 dessert spoons;
- raw eggs - 2 pcs.;
- baking powder - 2 dessert spoons;
- oat bran - 7 dessert spoons.
Cooking:
- Mash cottage cheese with a fork. Drive eggs into it. Mix well.
- Pour baking powder, grind bran.
- Re-mix everything.
- From the resulting dense mass, form bread.
- Bake the treat a little less than half an hour at 190 degrees.
Ready “bread” can be eaten with any of the composition of products allowed for the first stage of the diet. For example, combine with low-fat ham.
Syrniki
Ingredients:
- low-fat cottage cheese - 300 - 320 g;
- raw egg - 1 pc.;
- oat bran - 3 dessert spoons;
- sweetener - 4 tablets;
- cinnamon to taste.
Cooking:
- Mix all products in a large bowl.
- From the resulting mass to mold cheesecakes. Place them on a baking sheet covered with baking paper.
- Bake the dish at 180 degrees 25 minutes.
You can cook such cheesecakes in a frying pan with non-stick coating.
Tips for Beginners
If it is decided, strictly adhere to the discussed diet, the first thing is to adjust the contents of your refrigerator. When it is filled with exclusively useful permitted foods, a slimming person will have less temptation and reason to break.
It is necessary to purchase high-quality meat, fish, seafood. Be sure to put in the refrigerator low-fat cheese, dairy / dairy products. It is advisable to boil chicken in advance. All these products will help to cope with hunger and not break. It will be enough to eat a piece of boiled fillet, cheese or a couple of sips of low-fat yogurt to forget about the discomfort again.
Nutritionists advise you to abandon shopping already in the diet process. It is better to purchase in advance, or order delivery of products to your home. Otherwise, the aroma of fresh pastries or shelves with chocolates may be more seductive than a slim figure in the future.
For starters, consuming large amounts of water may be too complicated for the participant. But it is possible to quickly get used to the new drinking regimen. In the early days, it is worth measuring out the recommended portions of water for yourself and drinking them literally through force. Further, the situation will quickly change, and thirst will appear by itself.
For motivation, you should hang your own photo in perfect shape on the refrigerator or use a picture of a model, an actress whose figure delights. Be sure to think about promotion. For example, at the end of each day of the attack, subject to all the rules, please yourself with a massage, purchase a new book or some pleasant trifle.
